Buckwheat sourdough bread

I gave birth (yes yes, like a baby) to my own “yeast” during the 2020 lock down. As I couldn’t find any yeast at the supermarket, I had no choice: I had to make it myself! No way to give up homemade pizzas and bread (remember I’am French :)!

To be honest, I was a little worried. The memory of a moldy sourdough tested a few years earlier still haunted me.

Unconvinced, I have to admit that I was not very precise and regular with my sourdough. What was my surprise when, after a week, I tasted my first delicious buckwheat bread !! A crispy crust as you wish, a soft and airy crumb, all with no gluten. A perfect low-FODMAP and gluten-free very digestible bread.

 

What are the advantages of sourdough bread?

Today’s bread is not of the same quality it was 50 years ago (and I even don’t talk about the “bread” you can find in the supermarket which is evernything but not bread!). They are mainly made using baking powder, not to mention the addition of gluten or texture agents to make the dough even softer. Sure, these additives make the bread “grow” faster. This technique allows baker to satisfy their consumers’ demand who want to have fresh and warm bread all day.

However, baking powder make breads are less easy to digest, contain a lot (too much) gluten. Gluten activating zonulin, which leads to intestinal permeability.

Making bread requires patience. Letting time to the dought allow bacteria to produce lactic acid which will inhibit phytic acid. Phytic acid is an anti-nutrient naturally present in plants. It prevents us from properly absorbing vitamins and minerals.

Sourdough bread has a lower glycemic index than traditional baguette, is richer in vitamins and minerals which are better absorbed.

Baker’s yeast contains only one species of yeast ( Saccharomyces cerevisiae ), unlike sourdough which is a real ecosystem : various bacterial species, yeasts, fungi … (don’t worry it’s a good thing).

Sourdough bread is not a probiotic since most bacteria are destroyed during cooking. However, they still are the best alternative. If you don’t want or don’t have the time to bake your bread, ask your baker for a 100% sourdough bread (as they sometimes make a sourdough / baking powder mix). In all cases, avoid industrial breads that have no nutritional value.

 

If you have digestive problems, be aware that sourdough bread can in some cases be consumed as part of a diet low in FODMAPs. Watch for the quantities.

 

The “y-(b)east”

To male THE perfect sourdough bread uou need:

  • a (large) jar. You can take a small one, but the yeast will quickly grow. I had to pour it after three days and it stuck all over the place, so better be prepared beforehand.
  • Flour of your choice (always the same). Go for buckweat flour for a low-fodmap and gluten-free bread
  • Water (filtered if your water is chlorinated)
  • Honey (optional)

 

The ideal is to start your culture in the morning or in the evening in order to have a “rhythm” to nourish it.

Day 1: mix 30g of buckwheat flour (or another if you don’t like it) with 30g of warm water. You can add 1tsp of honey is you want. Mix well and put either a lid or a tea towel on it. The more important thing: do not tightly close the jar.

If you started your sourdough in the morning, mix it in the evening, and vice versa.

Day 2: Add 50g of flour and 50g to your sourdough.

Day 3: Same as day 2

If mold forms on the surface, remove it with a spoon and add your 50g of water and flour. No panic, nothing is lost!

Day 4: If 1) your sourdough doesn’t smell bad, 2)bubbles and 3) foams lightly, well congratulations, you’ve done it!

 

The bread

Day 5: Add 60g of flour and 50g of water to your sourdough.

Day 6 : Add 100g of flour and 50g of water. Leave it for 8 hours.

Now your “baby” is ready. Let’s go for the preparation of bread!

Mix 300g of flour (buckwheat is  perfect but if you tolerate fructans and gluten, you can choose an other type such as rye or spelt) with 300g of water and 1tsp of salt. Add 100g of sourdough. Line a bread tine with bakingpaper and pour the dought. Leave it to settle for 4 hours.

Preheat your oven to 200°C. Bake your bread 40min. Then remove it from the mold and cook again for 15 minutes.

Adjust cooking time according to the progress of the cooking. If for example you have chosen a very hollow mold, cooking time may be a little bit longer.

 

 

This bread is delicious served with seaweed tartare, some peanut butter or to dip in a spread of split peas or sunflower seeds.

 

Other ideas

  • Sourdough pizza, mustard, tomatoes & basilic, low-fodmap, gluten-free (GF), dairy-free

 

  • Sourdough pizza (buckwheat and quinoa flour), carrot top pesto, ricotta, goat’s cheese & asparagus, GF

 

 

If you like my recipes, follow me on Instagram at @theguthealth !

 

 

 

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